METCON

For time:

• Run 1 mile
• Clean & Jerks, 5 reps (135#/115#/45#)
• Run 800m
• Clean & Jerks, 10 reps (115#/95#/35#)
• Run 400m
• Clean & Jerks, 15 reps (95#/75#/25#)

Post times to comments. Weight decreases as reps increase.

SHOULDER PRESS & "TABATA SOMETHING ELSE"

SHOULDER PRESS 5-5-5-5-5 reps

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Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

LIFTING

Deadlift 5-5-5-5-5 reps

Post loads to comments.

"DEATH BY PULLUPS" & TABATA RUN

With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute...... continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed to comments.

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TABATA RUN

• 8 rounds of 20 seconds on, 10 seconds off @ 12 degree incline. 6.0-9.0 mph.

Post speeds to comments.

"MICHAEL"

3 rounds for time:

• 800m Run
• 50 Back Extensions
• 50 Situps

Post times to comments.

"JT"

21-15-9 reps for time:

• HSPU
• Ring Dips
• Pushups

Post times to comments.

PALEOKITS

FOR MORE INFO: CLICK HERE

METCON

For time:

• 50 Wallballs
• 50 Pullups
• 35 Wallballs
• 35 Pullups
• 20 Wallballs
• 20 Pullups

Post times and loads to comments.

AMRAP

Max rounds in 20 min of:

• 5 Overhead Squats
• 10 Hang Power Snatch
• 15 Snatch Deadlift

Post loads and times to comments.

MACKS 20:10

Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.

• 2 Miles

Post times to comments.

LOCALLY GROWN, QUALITY FOOD

CROSS TIMBERS FOOD COOPERATIVE

CLICK HERE

"I HATE BURPEES"

5 rounds for time:

• 15 Pullups
• 5 Burpees
• 15 Squats
• 5 Burpees
• 15 Situps
• 5 Burpees
• 15 Ring Dips
• 5 Burpees

Post times to comments.

SHOULDER PRESS, PUSH PRESS, PUSH JERK

Shoulder Press

1-1-1-1-1 reps

Push Press

3-3-3-3-3 reps

Push Jerk

5-5-5-5-5 reps

Post loads to comments.

"RUN WITH FRAN"

For time:

• Thrusters, 21 reps
• Pullups, 21 reps
• 400m Run
• Thrusters, 15 reps
• Pullups, 15 reps
• 400m Run
• Thrusters, 9 reps
• Pullups, 9 reps
• 400m Run

Post times and loads to comments.

"TOSH"

CFE Run Drills

"TOSH"

Run 3 rounds for time:

• 200m
• 400m
• 600m

Rest the exact time it takes to complete each interval. Post interval times to comments.

METCON

50-40-30-20-10 reps for time:

• Bench Press (max reps)
• GHD Situps
• Kettlebell Swings
• Lunges

Post times and loads to comments.

AMRAP

Max rounds in 15 min:

• 7 Front Squats
• 7 Burpees

Post rounds to comments.

METCON

Speed and Agility Ladder

Prone Plank

Prone Cobra

Cartwheels

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5 rounds for time: 

• Back Squat (20 reps)
• Pushups (20 reps)
• 200m Run
  

Post times to comments.

"HOW EATING CAN MAKE YOU HUNGRY"

Check out the article here:  

CLICK HERE

METCON

Burgener Warmup

Skill Transfer Drills

21-18-15-12-9 reps for time:

• Hang Power Snatch (Men - 45# / Women - 25#) 
• Pullups

Total snatch weight - 2025#

or

21-15-9 reps for time:

• Hang Power Snatch (Men - 75# / Women - 45#)
• L-Pullups

Total snatch weight - 3375#

Post times and loads to comments.

1 MILE TT & METCON

CFE Run Drills

1 Mile TT

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7 Rounds for time:

• Push Jerk or Split Jerk, 3 reps
• Pullups, 6 reps
• Pushups, 9 reps

Post times and loads to comments.

"CROSSFIT TOTAL"

1RM

• Back Squat
• Shoulder Press
• Deadlift

Post loads to comments.